MONDAY EMOM 20: min 1) 5 BKSQ -or- FRSQ @40, 45, 50, 55, 60% min 2) :30 Plank min 3) 6 e/s heel elevated Glute Bridge @20X1 min 4) :30 DU / SU *goal: full range of motion (ROM) on glute bridges and squats; compare to 12/16/22; it helps to do the glute bridges on […]
MONDAY WEIGHTLIFTING BN – 20 min 5-7 x 1 up to a heavy for the day FRSQ – 20 min 5-7 x 1 up to a heavy for the day possible approach (you do not have to do this, it’s just an idea if you are unsure how to approach your max) 8@40, 5@60, 3@70, […]
MONDAY WEIGHTLIFTING BN – 5 sets on a 3:00 INT 4@75, 2@80, 1@85, 1@90, 1@95% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) 5 Rds, each for time: 50 DU 20 DB/KB Box Step Ups (24/20”) (35/20 lbs) 10 PU 1:00 Rest after each round *goal: negative splits on rounds; break […]
MONDAY WEIGHTLIFTING DL – 5 sets on a 3:30 INT 6@70, 4@75, 2@80, 1@85, 1@90% *use same number as last week (your conservative goal 1RM) CONDITIONING (practice) – EMOM 15: min 1) 14 Alt DBSN min 2) 6-12 Lateral Burpees over DB min 3) Rest *goal: can go up in weight but not back; compare […]
SATURDAY WEIGHTLIFTING DL – 5 sets on a 3:00 INT 6@65, 4@70, 2@75, 2@75, 2@75% *use same number as last week (your conservative goal 1RM) CONDITIONING (practice) – EMOM 30: min 1) 12 (6/6) Lateral Step Ups min 2) 1 Wall Walk (if too easy hold in upright position longer) min 3) 12 RKBS min […]
FRIDAY WEIGHTLIFTING BN – 5 sets on a 2:30 INT 6@65, 4@70, 2@75, 2@75, 2@75% *use same number as last week (your conservative goal 1RM) CONDITIONING (competition/test) A/B Partner Workout, alternating movements, 10 RFT: 32 DU 16 Alt Pistol Squats 8 HSPU *goal: break up movements less as workout goes on SUPPLEMENTAL TRAINING 2 sets: […]
THURSDAY WEIGHTLIFTING (HGSN + SN) 5×2 @70% on a 2:00 INT *use conservative, goal 1RM; HGSN is at knee CONDITIONING (training) A+B Partner Workout, AMRAP 16: A) Row 600m B) 4 OHSQ (95/65 lbs) + 8 OTB Burpee *goal: consistent or negative pace on rower OPTIONAL ACTIVE RECOVERY About 20-25 minutes for quality: Row/Jog/Bike 2:00 Jog/Walk/Bike […]
WEDNESDAY WEIGHTLIFTING FRSQ – 5 sets on a 2:30 INT 6@65, 4@70, 2@75, 2@75, 2@75% *use same number as last week (your conservative goal 1RM) CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything) “odds”) 15 UB WB “evens”) 15 Weighted Sit Ups *goal: use same WB for Sit Ups as well; can […]
MONDAY WEIGHTLIFTING PR – 5 sets on a 2:30 INT 6@65, 4@70, 2@75, 2@75, 2@75% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) AMRAP 20: Run 200m / Walk 200m *goal: consistent, active pace on 200s (not a jog) SUPPLEMENTAL TRAINING 2 sets: 15 DB Tricep Kickback e/s 20 SA DB […]
MONDAY WEIGHTLIFTING FRSQ – 5 sets on a 3:30 INT 10@68, 8@73, 6@78, 4@83, 2@88% *use same number as last week (your conservative goal 1RM) CONDITIONING (training) A/B Partner Workout, alternating movements, 8 RFT: 16 Alt DBSN (50/35 lbs) 8 e/s DB Plank Pull Through (25/15 lbs) 4 Wall Walk *goal: break up movements less […]